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Nutrition Overview First – A HUGE Win… Trans fat A quick laugh and... A perspective bringer: http://greatist.com/fitness/what-olympic-skierjulia-mancuso-eats *now, just FYI, Ms. Mancuso is now shilling for food-like products… supplements, etc. for Arbonne – check out what they sell, and decide whether you think consumer health is really the goal… the laugh? because we’re gonna need one! https://www.youtube.com/watch?v=G7JXW5Qo nYg Where to Start Information needs Details Ex: not just low fat, but low certain types of fat; total 30-35% of total calories in fat is ok, as long as LOTS of fruit, vegetables, legumes, and whole grains and physically active (Wahrburg, We don’t meet that standard! Another example (more than one, actually) – the coffee thing: pressed and other choices 2004) Knowing HOW we make our choices Understanding the food environment What goes into eating patterns (food choices)? Preference Habit/Tradition Social pressure Availability Convenience Economy Emotional needs Values or beliefs/attitudes Nutritional value and last, but not least, “toys” & freebies (outside incentives) Research on Attitudes People judge others based on how they eat research has shown that people described as eating “healthy” choices are judged differently than those eating “unhealthy” choices often the judgments of healthy eaters are negative: less likeable, less successful, “picky,” unfriendly, boring, unpatriotic, unattractive, etc Different Diets and the Social Norms that go with them What do YOU think of when you hear the word “meat-eater” (or omnivore) How about vegetarian? How about vegan? How are different diets portrayed in the media, popular culture? Those norms... “The poor don’t make good choices.” http://thinkprogress.org/economy/2014/0 4/07/3423590/poor-budgets-spending/ http://thinkprogress.org/economy/2015/0 5/12/3657467/food-stamps-junk-foodban-history/ Remember this? (probably not, several years ago…) I am man, hear me roar, In numbers too big to ignore, And I'm way too hungry to settle for chick food! 'Cause my stomach's starting to growl, And I'm going on the prowl, For a Texas Double Whopper! "Man that's good!" Oh, yes, I'm a guy! I'll admit I've been fed quiche! Wave tofu bye-bye! Now it's for Whopper beef I reach. I will eat this meat (Eat this meat) 'Till my innie turns into an outie! http://www.youtube.com/watch?v=vGLHlv b8skQ I am starved! I am incorrigible! And I'm eating scarf (?) a burger beef bacon jalapeno good thing down! (Yeah!) I am hungry! (I am hungry) I am incorrigible! I AM MAN! The Texas Double Whopper: Eat like a man! And now... we have this! http://www.youtube.c om/watch?v=TxqRg2 Nohso Is there a food culture? You bet! Culture simply means the ways we believe, act, and think. What is your food culture? Is it the same as your parents’? How about your grandparents’? So what do we need to know to improve our choices? Know How Much (of what) We Need US Recommended Daily Allowances (USRDA) Adequate Intake (AI) reference standard for intake needed to meet needs of 97 to 98% of healthy people the RDA when we don’t really know enough to determine the RDA Tolerable Upper Intake Level (UL) highest amount someone can consume daily w/o risk How much (cont’d) Daily Values (DV) appear as %s on food labels made up of two components Reference Daily Intakes (RDI) recommended amounts of 19 vitamins/minerals (micronutrients) Daily Reference Values (DRV) recommended amounts for macronutrients (such as fat, saturated fat, and cholesterol) Labels – a good beginning Reading labels http://www.heart.org/HEARTORG/GettingHealth y/NutritionCenter/HeartSmartShopping/ReadingFood-Nutrition-Labels_UCM_300132_Article.jsp Grams to ounces: http://www.metricconversions.org/weight/grams-to-ounces.htm Misleading labels http://www.fda.gov/Food/IngredientsPackagingLabeling/ LabelingNutrition/ucm111447.htm Food* is getting bigger, along with us! (*and drinks – most people WAAAAY overpour alcoholic beverages! Even bartenders tend to overpour, by 25% when using short glasses, and by about 3% when using tall, slim glasses.) Understanding alcohol servings It’s not as easy as you think. For more info on what people THINK are servings of alcohol, check out an interesting lit review in the “neat, new, icing on the cake” page First, what’s happening to our dishes and with what effect? Plates are, on average 7 inches larger than just 40 years ago Muffin pans have bigger cups, etc. We get used to looking at bigger food containers, bigger food items; we experience “unit bias” – if we see a certain size scoop, spoon, bowl, mug, etc, we think that’s the size/amount of food or beverage we should have Portion Distortion – How much BIGGER are we eating? http://www.wendys.com/food/Product.jsp?family=1&product=4 Think about it . . . . What are the plates like where you eat? What are the serving sizes like? What variety of plant-based foods are available? What does YOUR usual plate look like? How much of your food is brown or white? How much is green? How much is red, yellow, orange, or purple? How hard would it be to change how you eat? Question? How much of your food (in a typical day) is “brown” or “white” – includes fried foods & refined grains (rice, pasta, breads that are NOT made with whole grains) How many servings do you get (in a typical day) of vegetables? How many are potatoes, corn, or peas? How many are green – (dark green leafy or cruciferous)? A typical lunch??? Cheeseburger (510 cals – or MUCH more) Lg fries (570 cals) Soda (310 cals – a 12 oz can is ~140) Total – 1390 Total needed for a typical 150 lb person ~500-600 How to burn off the excess? Try jogging, 1 hr nonstop, at ~7mph (~8.6 min mile)!!!!!! http://www.shapeup.org/interactive/phys1.php How We Eat and Move Population dietary patterns: ↑ Calories, fats, sugars, salt, & protein ↓ Fruits, vegetables, & fiber Population physical activity (PA) patterns: 60% of US adults “too inactive”** actually, more like 80% now... 25% not active at all Women’s risk What Shape is Our Pyramid? The average US diet: Taken from www.fda.gov/fdac/ departs/196_upd.html Who’s overweight, why, & what are the risks? 66% of US adults; 1/3 of all breast, colon, endometrial, kidney, and esophageal cancers; Pre-pregnancy obesity linked to birth defects (Waller et al., 2007) Individual and societal costs; Energy balance tied to behavior; Root causes of behavior The basics Proteins Fats Carbohydrates Vitamins Minerals Water *Of these, protein, carbs, and fat provide energy (in calories). Protein and carbs (4 cals per gram), fat (9). A few more details - fats Types of fat: Saturated – have all the hydrogen they can hold – butter and lard, raises LDL Monounsaturated – lacking two Ho atoms – olive oil, peanut oil, canola oil Polyunsaturated – lacking four Ho atoms – safflower, sunflower, corn, soybean, and cottonseed oils http://www.fda.gov/fdac/features/2003/503_fats.html Fats – cont’d Hydrogenated – more solid, preserves & leads to trans fat: raises LDL, lowers HDL (Trans fat also occurs naturally in red meat and dairy) Cholesterol – dietary cholesterol raises LDL More on trans fat trans fat labeling: Remember, partially hydrogenated oil means some trans fat. It may SAY 0 grams, but loophole: <0.5 gram per serving = 0. Is 0.5 grams a big deal? You decide! Docs recommend max of 1 g per 1,000 cals a day Protein Types of protein & how much we need: Complete – all nine essential amino acids (body can’t make these) Incomplete – missing one or more essential amino acids Athletes – about 1.5 times what most people need (but most Americans are already doing at least that) (American Council on Exercise, 1999; Fulgoni, 2008) Excess is stored as fat Most of us need 0.80 g of good quality protein/kg body weight/day – generously estimating (Food & Nutrition Board, IOM, 2005) http://www.metricconversions.org/weig ht/pounds-tokilograms.htm Even easier estimator – about .36 x weight in pounds = about # of grams of protein... So how much is that? If you went to the lbs to kg calculator and put in 150 lbs, you come up with 68 kg. So 0.8 grams of protein per kg, at 68 kg = 0.8 x 68 = 54.5 grams per day for a 150 lb person. (or, simply, 150 x .36 = 54 g!) Take a look at this link and the following slide to see how quickly protein can add up:https://www.ars.usda.gov/SP2UserFiles/Place /12354500/Data/SR25/nutrlist/sr25w203.pdf So how much is that? 2 sl wheat bread is 8g 3oz canned tuna is 22g ½ this chicken breast is 31g 1.5 oz cheese (4 dice) is 11g Carbs Types of carbohydrates: Simple – sugars [short chains of –oses (including fructose and galactose) that break down as glucose] Complex – starch and fiber (long chains of glucose) Vitamins and Minerals Vitamins and minerals – support body processes, provide no energy Two types of vitamins: Fat-soluble – store in body; excess can be toxic (A, D, E, & K) Water-soluble – excrete in urine; megadoses can also be toxic (B & C) Antioxidants – certain vitamins (C, E, and Beta-carotene [a precursor to vitamin A]) function as antioxidants. That is, they protect other materials from being oxidized by being oxidized themselves. Minerals – required in small amounts; can be very toxic if excess. Problems with excess nutrients: Protein – calcium excretion & excess as fat Fat – obesity, high bp, stroke, heart disease, diabetes, and cancers (colon, breast, uterus, and prostate) Carbs – with simple (short chain), excess is stored as fat The Food Environment Schedules Work/school places Living situations Neighborhoods Finances Social influences Politics Industry Labels, schmabels... http://www.fda.gov/Food/GuidanceRegula tion/GuidanceDocumentsRegulatoryInform ation/LabelingNutrition/ucm385663.htm# QA http://www.fda.gov/downloads/Food/Guid anceRegulation/GuidanceDocumentsRegul atoryInformation/LabelingNutrition/UCM38 7451.pdf And those new proposed guidelines... Guess who’s fighting change this time? same ol’ usual suspects: http://www.foodnavigatorusa.com/Manufacturers/DGAC-report-ignoresevidence-says-American-Beverage-Association http://www.foodnavigatorusa.com/Suppliers2/Meat-Institute-slams-flawedDGAC-Dietary-Guidelines-report http://www.health.gov/dietaryguidelines/2015.asp #resources http://www.nel.gov/category.cfm?cid=50 Starting to see a parallel with the good ol’ tobacco industry...? if you have time and want to: https://www.youtube.com/watch?v=6UsHHO CH4q8 So much information, how can I use it? Let’s try the new pyramid http://www.mypyramid.gov/ How much different is it than the old? What does it do for you that the old one did not? What still needs to be changed? Seen MyPlate yet? http://www.hsph.harvard.edu/nutritionsource/images/healthy-eating-plate-700.jpg Remember that the basics don’t change Take a deep breath! Ask yourself – what do I already know? Then ask – what’s new about what I’m hearing? Most important, ask – who wants me to know this information, and do they benefit in some way from my knowing it? And now for a REAL basic . . . . Breakfast –research shows that, for teens, the more often they eat breakfast, the lower their BMI; also more carbs and fiber, less cals from fat w/regular breakfast! (Timlin, Pereira, Story, & Neumark-Sztainer, 2008) Where are you in this? Percentage of Adults Who Reported Eating Fewer Than Five Servings of Fruits and Vegetables a Day, by Sex, 2003 What can one person do? Know recommendations for his/her own gender, age, and activity level; read labels; look for “alternative” fast food; be open to changing tastes; critically think about food messages; decide whether or not you can slow down; ask for help/advocate for change How much soda do you drink and why should you care? http://www.youtube.com/watch?v=ax_UhIDAFHc http://lancaster.unl.edu/nep/thinkdrink.htm http://www.elements4health.com/soda-consumptionlinked-to-higher-risk-for-kidney-disease-in-women.html How about diet soda? http://www.webmd.com/diet/news/20050613/drinkmore-diet-soda-gain-more-weight http://www.msnbc.msn.com/id/41479869/ns/healthdiet_and_nutrition/t/daily-diet-soda-tied-higher-riskstroke-heart-attack/#.TqCJZnHgzzc We’ve talked about what to cut . . . But what do we need more of? again, fruits and vegetables 40% of vegetables Americans eat are peas, corn, and potatoes – what’s wrong with that? high simple carb content (recall where potatoes go on HE pyramid) makes them more energy dense (more cals/gram) Potatoes raise blood sugar faster and higher than equal amounts of table sugar Potatoes not linked to same health benefits as other veg/fruit, and mean fewer servings of leafy green & cruciferous vegetables variety – colors, different whole grains, etc. fiber – age+5 rule vs. what we get! insoluble – bulks up, speeds transit time soluble – improves blood lipids profile What’s wrong with . . . ? non-whole grain breads, cereals, cooked grains, etc just any ol’ brown bread very little fiber simple carbs that act like sugar biologically unless enriched, nutritionally stripped Energy Dense, Nutrient Poor (EDNP) molasses is what makes it brown juice vs fruit, TONS more sugar and calories, next to 0 fiber (usually exactly 0) Whole, shmole, what’s the difference? Refined or “white” grains have certain B vitamins and iron added back in, but NOT the fiber. That’s gone forever. Whole grains are much more nutrient dense – that is, they provide better nutrition for your caloric buck. What’s wrong with …? (cont’d) calcium recommendations industry-influenced no “good” evidence in support actual conflict with international evidence & rec’ns higher doesn’t -> more absorbed UK of 700, others ~500 don’t work for many people current ones add an easy 300 cals per day!! dairy products also cause excretion (not the most efficient source) may have other risks High galactose intake associated with ovarian cancer High calcium associated with prostate cancer Calcium (cont’d) us as related to calcium our use of dairy is relatively new our ancestors got calcium from plants increased loss due to high sodium high caffeine high protein (particularly animal protein) high fat (particularly animal fat) high phosphorus low potassium low magnesium (get in Med-style diet and in leafy greens) Calcium (cont’d) “mustache” ads – misleading, benefit of > intake is ONLY for Caucasian and Asian women & only in bone-building years “milk your diet” ads – controversial, have been stopped High intake countries are high fracture countries Bone mass isn’t equal to bone strength 2 serious policy errors Emphasis on intake vs. retention Equating calcium w/dairy Some calcium good news Re calcium, there are other ways* Supplement – one supplement that may actually work better than food! (make sure it comes with Vit D) Exercise – wt-bear’g for lower body, wt-train’g for upper kale, collards, beans – also contain K to help retention almonds, carob, molasses omega-3 fatty acids** (fish, tofu, flaxseeds, walnuts; flaxseed oil, canola oil, soybean oil) oranges and grapefruit the actual fruit, not ONLY fortified juice *higher absorption than milk, and they all do other good things, too! **possibly – new evidence Fiber sources http://www.wehealny.org/healthinfo/dieta ryfiber/fibercontentchart.html Splenda, etc Questions remain, although epidemiological studies have not shown strong evidence of risk The Precautionary Principle might be indicated here . . . . Other Issues Mercury risks vs. fish benefits http://www.washingtonpost.com/wpdyn/content/graphic/2006/08/07/GR20060807 00867.html?sid=ST2007102200863&wpisrc=n ewsletter&wpisrc=newsletter